Calories at Odds with Exercise
Hi, Everyone!
I'm new to posting but I'm familiar with the Boards, coming to it periodically to glean information from real bariatric patients.
Background: I had RNY 10 years ago in February. I was at 306 at my highest. I lost 30 pounds before surgery and 40 pounds after. My lowest was 236. It's a REALLY long story, and one that is emotionally exhausting to share, but the short version is that while I've never reached my goal weight, I've had lots of giving up and starting over in the last 10 years, trying to figure out what works for my body. Thankfully, I've never gone back to my highest weight. I got back up to 285. I'm at 259 as of today and have lost almost 30 pounds since July through REALLY intense exercise with a trainer.
When I started in July, I had to do things differently. Scales make me OCD and they play with my head and my emotions. I didn't weigh myself or measure for months. I have just tried to focus on putting one foot in front of the other, changing my life and living my life. My signature is my own quote, and it sums up what has gotten me to where I am. I just started weighing recently, and I have almost reached the 30 pound mark.
All that said, here's my dilemma. I was eating low carb, and I was eating well, but I really didn't think the calories mattered since I was eating such low carb. I know different now. But about a month ago, I made some assessments of my progress. It seemed to me that 22 pounds in 5 months was dreadfully slow, and for all the efforts I was making with my exercise, I didn't feel like I was getting what I was "paying" for.
I assessed my food and on January 9th made some changes and decided to check to see where I was in two weeks. The first change I made was to alleviate my Quest protein bars. I realized they are twice the calories of my protein drinks and with even a few less protein grams. I saw immediate results. That was a drop of about 200 calories a day. Suddenly my skirts were getting bigger! I wasn't going to weigh, but my baggy clothes made me curious. Thursday is still 2 days away, and I have lost 4 pounds in 2 weeks from that one change. I went from 263.3 to 259.8.
I am cautious because I'm not trying to lose quickly. I just want to lose at a sensible and sane rate. Losing 4 pounds a week would be too much (I think), but I also feel like an average of 5 pounds a month is less than desirable. I decided if I lost too much in two weeks, I would increase my calories. I am keeping my calories between 1000 to 1100 calories a day, and it appears I'm losing about 2 pounds/week at that level. GREAT! But now my workouts are almost impossible to complete!! :( I had gotten up to over 400 steps on the Jacob's Ladder, pushing a 125 sled for 12 laps, using 25 pound weights, pushups, etc., and now I am SO, SO tired.
I can only surmise that my calorie level isn't giving me enough energy to continue the workouts I had been doing. I'm losing great at 1000-1100 calories! But how do I adjust my workouts so that I continue losing and continue building muscle?? I feel like if I start doing less, I'm slacking off. But I just don't have the energy to do everything I was doing before. And the change in my energy level makes me feel emotional in the middle of my exercise . . . I find myself want to cry because I want to keep going but can't. Before this, I had great energy and was super motivated, but my loss was slower than average.
So that's what I mean when I say my calorie level is at odds with my exercise. :( If there's one thing I've learned since having surgery is that everyone's body is different, and we all have to accept the reality of what our own body responds to - not what everyone says it should respond to.
I lost 122# 8 years ago and have maintained the loss.
I did NO exercise during that time and to the present.
I ate 700-800 calories a day and still eat about that much now. Low carb high protein.
What does a days menu look like for you? Maybe we can help tweak it.
HollyKim:
Here's a sample menu for me. Now, keep in mind this is what I started doing on January 9th and what is currently giving me loss,
Breakfast (non-workout day-W, Th & Weekends) - 2 Healthy Egg Muffins (that's the name of the recipe -- 222 calories, 2 carbs, 18g protein)
Breakfast (workout days MTF) - 1 Healthy Egg Muffin (111 calories, 1 carb, 9g protein); 1/2 cup Old Fashioned Oats (150 calories, 23 carbs, 5g protein); 1/2 small Fuji apple (28 calories, 7g carbs, 0 protein)
Snacks - Syntrax Nectar protein drink (92 calories; 23g protein); 6 carrot sticks (35 calories, 8 carbs, 1g protein)
Lunch - Pre-packaged Salad (approx 280 calories, depending upon the flavor; I either use 1/2 or none of the salad dressing included, but I count the entire package - 14 carbs, 11g protein). I always add another 3 oz chicken breast (140 calories, 0 carbs, 26g protein).
Workout from 5:30-6:30 p.m.
Dinner - A low carb dinner, usually around 300 calories.
Thanks!
Sheryl
"I stopped reaching for a goal and started living. I started accepting grace and stopped expecting perfection. I decided the only progress I would track is how much more I can push myself instead of pushing myself for the reward. Now I keep my eyes on my feet - not the finish line." ~ Original quote
You've gotten awesome feedback.
An OH member said something that has stuck with me a very long time, and helped me with my own perspective on exercise:
"Excess weight is lost in the kitchen, not at the gym".
You're not eating too few calories I promise. There are those here who are long-term vets (over five years out) who must keep their calorie count under 1000 per day in order to just maintain. Sometimes long-term desirable results take long-term discipline as well as a bit of what others might consider deprivation.
It may take awhile, but re-commit to finding your own happy place. It's as individual as the members of this forum. It's probably human nature to feel discouraged at some points. Don't give in to that. I guarantee you'll find what works for you but you just can not give up.
FWIW, I'm convinced you can do this. We can do hard things.
You've gotten awesome feedback.
An OH member said something that has stuck with me a very long time, and helped me with my own perspective on exercise:
"Excess weight is lost in the kitchen, not at the gym".
You're not eating too few calories I promise. There are those here who are long-term vets (over five years out) who must keep their calorie count under 1000 per day in order to just maintain. Sometimes long-term desirable results take long-term discipline as well as a bit of what others might consider deprivation.
It may take awhile, but re-commit to finding your own happy place. It's as individual as the members of this forum. It's probably human nature to feel discouraged at some points. Don't give in to that. I guarantee you'll find what works for you but you just can not give up.
FWIW, I'm convinced you can do this. We can do hard things.
You're not eating too few calories I promise. Thank you for that! I haven't told my trainer yet that I'm eating less calories. He supports those who have had WLS, but he's told me how he was once hired to help WLS surgery candidates with their diets following WLS, and when he realized how little calories they were telling people to eat, he wouldn't support it and walked away. Knowing that, I'm a little worried he's going to notice me doing less in the workouts and ask me what's going on. 
There are those here who are long-term vets (over five years out) who must keep their calorie count under 1000 per day in order to just maintain. I've read that, and believe me, I'm thankful! That's what convinced me that where I am is okay! That's their reality. I have my reality. Good, bad or ugly, if someone can't maintain unless they eat 700-800 calories, that's their reality, no matter what someone says it should be. That's probably the hardest thing about being a WLS patient . . . people telling you what you should do based on a standard that, in reality, may not work for them! 
It may take awhile, but re-commit to finding your own happy place. It's as individual as the members of this forum. It's probably human nature to feel discouraged at some points. Don't give in to that. I guarantee you'll find what works for you but you just can not give up. There have been a LOT of low points in the last 10 years. As I implied in my original post, there were some painful things too difficult to discuss that contributed to never reaching my goal weight. I never reached my goal weight, but you know what? I also never ended up where I started! And that's only because I never. quit. trying.
FWIW, I'm convinced you can do this. We can do hard things. That's worth a lot! I am learning that I cannot do this journey without support. Accountability is my biggest ally. Humbling myself and saying, "I need help" is the first step.
I don't get one-on-one training with my trainer, but the thing I love about going to his Center is that he knows I'm supposed to be there. It's not one of those gyms where no one cares if you come or if you go. He knows when I'm not there, and he would text me if I'm not! That means so much to me. It's no just a business. He genuinely cares that I reach my goals. When I'm working out, he might be working with a client, but if he sees me doing a move wrong, he'll come over and tell me how to correct it. I LOVE THAT.
In the last 6 months, he's never had to do that. I've not missed one scheduled workout where I didn't text him to tell him I had a conflict. And in almost every single instance, I worked out at home (like last night, when he texted to tell me he had to close early because of a burst pipe at his home).
I'm so proud of myself for all of that! This time? I really believe I'm going to overcome.
Sheryl
"I stopped reaching for a goal and started living. I started accepting grace and stopped expecting perfection. I decided the only progress I would track is how much more I can push myself instead of pushing myself for the reward. Now I keep my eyes on my feet - not the finish line." ~ Original quote
Sheryl I wish you all the luck and success. There isn't a doubt in my mind that this is do-able.
We are always either moving toward our goal or away from it. There really is no "stuck". Make a happen of assessing if your day brought you closer to your targets or you took a step back. Nothing is static. Use that to your advantage.
Onward girlie! =)
I am going to reply as someone who does bodybuilding and discovered she loves it. Loves it.
First, 5 lbs a month is perfect... you are way past the honeymoon. Consistency is where it is at.
If you like working with a trainer and the intense exercise, you will have to play around with your food to see what works. I do find I need to eat within the hour before working out, and need food within an hour of finishing. The after is usually a protein drink.
Overall I do eat more carbs than most people here eat, in the 100-140ish range, but I also eat more calories than you. I did work with a sports minded dietician.
Time of workout makes a difference too. Early morning I do a protein shake that includes coffee as part of the liquid and a small apple. Midday lately I have been do turkey and pumpkin protein muffins I make. I too got rid of the bars, but I do have hypoglycemia issues so do carry one with me. That or a bag of homemade trail mix are my go-tos in an emergency.
If I am not exercising early I start my day with overnight oats with ½ scoop protein powder. I find the powder does better if I make it with warm water and shake it in the mason jar. I do heat it in AM and add some fruit usually. (â..." c oats, 1 tbsp flaxseed meal, ½ scoop protein) Protein powders that are not 100% whey isolate take to heating better. Quest works well, and I use Ghost cereal milk flavor.
My diet in general: at least 3 WLS portions veggies a day, 0-2 portions fruit. 64oz plain water plus coffee and other beverages, minimum 140g protein-but that is based on my size, I am tall.
As others have said weight loss is about diet first. Exercise helps us maintain and feel good. I do suggest a minimum of 100g protein a day. I found that made a difference in the losing phase.
Only you can decide where your focus is right now. Weight loss or continued harder exercise and possibly slower weight loss.
Good Luck.
Cynthia 5'11" RNY 7/23/2014
Goal reached 17 months. 220lb Weight Loss
Plastic Surgery Dr. Joseph Michaels - LBL and Hernia Repair 2/29/16, Arm Lift, BL, 5/2/16, Leg Lift 7/25/16
#lifeisanadventure #fightthegoodfight #noregrets
